"I have been completing CrossFit WODs for about 3 years now. The information, people, and workouts affiliated with your organization are absolutely stellar. With this photo, I would just like to demonstrate what a fantastic workout plan lets me do every weekend."
Ryan Conley, Above the Chicagoland Skydiving Center, Hinckley, Illinois.

Thank you for the letter from Afghanistan. Those of us who take for granted our peaceful lives need to be reminded of the ones who selfishly sacrifice for us. Whether we agree or not, there are some very heroic men and women out there fighting and dying for us. Thank you. God bless.

Comment #8 - Posted by: Sandy at February 12, 2011 6:23 PM

Mousetrap gymnastics!, love it. On the serious side though , being faced with fear while having accelerated heart rate and or difficult physical feats is something that some of us (Mil/LEO) should train for.

Comment #9 - Posted by: Randy G. at February 12, 2011 6:25 PM

#12 Wow

Your counter argument doesn't offer any empirical data to support your disbelief. It is also not very specific (16 or 17).

Is it dependant on physical development, training background or the fact that those baggy pants kids wear these days are unsafe to workout in?

Obviously you know nothing about the human body.. Kids that age are growing so rapidly that maxing out can be dangerous..

Some kids physically develop a little earlier than others.. thats why i put 16 or 17.. (some kids up to 18)

no 12 year old should ever put that much stress on his/her joints.. body weight exercise or 12-15 reps is prime for children.. anyone who would let a young kid max with more than he/she weighs knows nothing about training, should be stripped of their gym and is putting a young child at great risk of injury.

Comment #12 - Posted by: Wow at February 12, 2011 6:46 PM

Wow #8,

1) Duncan and Jack have been doing Olympic lifts of some sort for >3-4 years under the direct supervision of the founders of Crossfit Kids.

2) We are told the weight at which the boys completed the WOD. It is entirely possible that they were halted due to form or safety issues. We may not know, in fact, that they "maxed out" at all.

3) We deal in measurable, observable, and repeatable in Crossfit. Crossfit kids is also built on a foundation of deeply researched exercise/physiology research (have you been to a CF Kids cert?). Indeed, most recent opinions offered by national pediatric organizations are supportive of supervised weight training in youngsters. Upon what data, what research, what observations do you base your opinion?

Because we all really care about what you FEEL about this. Really. We do. We'd just also like to know WHY you feel the way you do. We're big on why around here.

Interesting how Wow #8 chooses to feel. He chooses to feel judgmental and certain about a topic in which there is no factual certainty. He can point to no test which proves his apparently heartfelt belief that this or that physical effort is dangerous based on the youth of the participants. He dwells in the world of belief, and chooses certainty, criticism and the instinct to tyranny ("should be stripped of their gym"). Rationale - if he feels strongly about something, coercive force is justified.

I believe that any child under the age of 18 being in a car on public roads is far more risky than a well coached and experienced 12 year old lifting the heaviest weights possible. He can't refute that with anything that approaches proof. If I were to advocate that he be arrested for putting his or anyone else's children in a car, wouldn't it be clear that I was being irrational and extreme, emotional and ridiculous?

His post displays all we need to know about Wow. He feels the way he wants to and I doubt his choice to feel as he does would be affected by any amount of reason.

I, on the other hand, feel like I'd enjoy teaching my ten year old how to move big weights, long distances quickly (but he happens to be out of town this weekend). Paul

"This has nothing to do with Crossfit"
"Please Crossfit, do not promote skydiving"
"I'd be impressed if he was jumping without a parachute"

Comment #17 - Posted by: Martin Cloutier at February 12, 2011 7:24 PM

To those that just believe strength training youths is improper or bad, please cite specific articles that have influenced this perception. You may want to peruse some of the 42 studies in this reference concerning youth strength training (http://pediatrics.aappublications.org/cgi/content/full/126/5/e1199); many used 1RM testing protocols. Dr. Avery Faigenbaum's research into this area also deserves a read, about 35 papers on point.

Comment #18 - Posted by: jdg at February 12, 2011 7:29 PM

Anyone think of the SAW movies when watching the mousetrap gymnastics? I can just imagine Coach Glassman coming out this Summer saying "I want to play a game this time", along with chainsaws, crocodiles, three chickens and a funnel.

On a serious note, it's interesting that fear seems to enhances the coarse motor functions, but fine motor skills break down. I know some will pass it off as no more of a "Duh", but it explains why police officers and soldiers train the skill aspect over and over so it becomes second nature in a crisis. Stress works against you in technical situations.

On an unrelated note, you can know order mousetraps (with or without barbed spikes) in bulk at RogueFitness. Supplies going fast.

Comment #19 - Posted by: Nukemarine at February 12, 2011 7:31 PM

best pic on crossfit yet!

Comment #20 - Posted by: Trevor at February 12, 2011 8:04 PM

Give blood! My high school is having a blood drive on Monday; I sent the link to my students to encourage them. You may not save a hero like the one in the article...but on the other hand, you might.

Comment #21 - Posted by: ataraxite at February 12, 2011 8:19 PM

letter from Afghanistan=awesome.
stories like these make me proud to have served this great country

Comment #22 - Posted by: adam w at February 12, 2011 8:29 PM

Wow,

I suppose I could get a Bachelor degree in Phys. Ed. and work with 3-18 year olds in the industry for 20 years and still "know nothing about the human body" but i don't feel i fit into that category.

1. It is fine to ask for sources. But don't act like this guy is just making stuff up while you do the same. Could I see some sources for you claim that weight training/max lift training is not harmful to children? Or that it is beneficial?

"Don't confuse strength training with weightlifting, bodybuilding or powerlifting. These activities are largely driven by competition, with participants vying to lift heavier weights or build bigger muscles than those of other athletes. This can put too much strain on young muscles, tendons and areas of cartilage that haven't yet turned to bone (growth plates) — especially when proper technique is sacrificed in favor of lifting larger amounts of weight."

"A limited number of case reports have raised concern about epiphyseal injuries in the wrist and apophyseal injuries in the spine from weight lifting in skeletally immature individuals. Such injuries are uncommon and are believed to be largely preventable by avoiding improper lifting techniques, maximal lifts, and improperly supervised lifts"

It seems that reputable sources tend to say strength training in children is certainly beneficial, but not at maximal loads/intensity.

Comment #24 - Posted by: sam_r at February 12, 2011 9:43 PM

Wow, I agree with you. That much weight on a child's growing joints are not good, but I see nothing wrong with children working out. My 15 years as a pediatric doctor I have seen many problems with children's joints later on in life who have lifted exceeded amounts of weight. I say stick with crossfits bread and butter exercises; body weight functional movements. I understand some may disagree with this post and that is great, because this is how great conversations develope.

Comment #25 - Posted by: K at February 12, 2011 9:43 PM

I was absolutely moved by that letter from Afghanistan. Thank you for sharing that with us. People always forget how lucky and privileged they are to live the way they want and say whatever they want. Thank you to all you military and former military out there. You are all in my heart.....

Comment #26 - Posted by: Sarah Rod at February 12, 2011 9:55 PM

I would like to see what research promotes lifting "close to max" weights for pre teenagers. I've never heard of such a study.

What I have heard of is recomendations for such young kids to lift heavier than bodyweight (or even half of bodyweight) due to the fact that kids in puberty are growing at unproportionate ratios, wich makes motor skills deteriorate. Proper lifting form and technique can be very difficult to maintain while doing complex movements under theese conditions. If the barbell is very heavy while doing some complex movement and the technique is off... Well do the math yourself.

Don't get me wrong. I'm not at all against weight training for kids. But I would be very careful with something like a heavy c&j for some young boy who just grew 4 inches during summer and all of a sudden is much more clumsy than before...

Comment #27 - Posted by: sven at February 12, 2011 9:57 PM

#23 K,

Can you elaborate on your observations? When you say later in life, do you mean while they are still kids under your care? Or are these patients who have been in your care as kids (< 18) and then gone on to have problems as adults?

I'm personally very interested to hear out both sides of this more.

Watching the Jr. weightlifting competitions, I marvel at the accomplishments of young lifters.

as always, bingo leads the way. judging by some of the mud-slinging so far, others could follow his example.

I'm going off to supervise my 10 year old GIRL doing her KB deadlift, high pull and goblet squat workout

Comment #30 - Posted by: BL at February 12, 2011 11:34 PM

Mousetrap Gymnasts...love your attention to research protocol. You need to find a place to publish these fine results!

Comment #31 - Posted by: JQuick at February 13, 2011 12:07 AM

clean & jerk
70/80/80/80/70kg

Comment #32 - Posted by: kyle at February 13, 2011 12:16 AM

WOW~ great article!

Comment #33 - Posted by: Heidi at February 13, 2011 1:08 AM

With 3-4 years of oly lifting technique with the supervision of the crossfit kids founders i would say it is much safer for them to "max" out once in a while as compared to 16-18 year olds who think they are "da bomb" and think they can throw around weights with little or no training at olympic lifting. I think these youngsters have quite alot of supportive muscle tissue developed compared to some kid coming to his/her first class of crossfit.

I have seen rather big guys who can take alot of weight destroy their so called developed joints by thinking "hey, im big and strong so of course i can jerk 225 lbs without warming up".

And if kids lifting weights were so damn dangerous i really dont think crossfit kids would exist.

Does lifting heavy weights hurt kids? Some say yes, some say no. Both sides are showing support for their stance, there's lots of experience and opinion and evidence and the skeptically minded and the fervently devoted both have their battle plans drawn up.

But, no matter which side wins the lame debate that's sure to transpire here today you still have to ask yourself a question:

Is it worth me risking the skeletal development of my kid (or a kid for which I'm responsible)? Some will say yes, some will say no. Either way, that's the only way we'll really know.

But hey, you gotta break some eggs to make an omlette, right?

Comment #40 - Posted by: Brhino at February 13, 2011 5:19 AM

27/m/5'11"/213
205-225-235-245 f jerk-245 f clean-245 f clean-245

Comment #41 - Posted by: Nickosaurus at February 13, 2011 5:27 AM

If you ignored the letter from Afghanistan you are wrong. It was moving and honest and real. Things that are rare in this world we live in. I'm a medic in Iraq and I can't explain how painful that story is to hear, and have lived. God Bless Soldier I've got the watch.

Brhino #40 - I think that's the truth, though i can't tell for sure whether you are serious or joking.

Bottom line for me - "we let" kids play football, and strength training will never approach that sport, or soccer, for injury potential.

Avg Kid picks up a his/her little brother via bear hug 'for fun.' Lifted 45 squiggling pounds of brother, and the liftee is age 8. If that same kid lifts 48 pounds in training the next day, the risks would be minimal. If that same trainee lifts 50 pounds two days later, and 52 pounds etc etc etc, there's not a person on this planet who can identify where, on the road from a self initiated lift of 45 pounds, to a lift of body weight, the potential stressors become an actual risk which exceeds the potential benefits of such an activity.

The "reputable sources" cited in #24 can only articulate the possibility of risk, and hopefully, if they are consistent, they will also say kids shouldn't climb trees, run fast, jump across creeks, climb ropes, play any sports, and should only be allowed to drive in cars when the needs outweigh the benefits. Such a "reputable source" has no interest in your child's fitness, or the possibility your child might learn a skillset that will benefit every aspect of their life for many years. Such a "reputable source" has every reason to be conservative in giving such advice, and does not need to actually have evidence to support their speculation. This is why "reputable sources" are not very useful in making personal risk reward calculations.

Whether or not it is right for my kid to take the risks inherent in sports, hunting, driving in cars, water skiing, swimming, boating, martial arts training, or any other risk reward equation is my choice with my wife. The pretense that any of life's options is without risk is the ludicrous part of Wow's rant.

Nice conversation re: weightlifting. Sam_R, the burden of proof rests rightfully upon the shoulders of the individual who makes the initial assertion, in this case "Wow". jdg @18 has offered up a treasure trove of sources for your perusal if you were, indeed, serious in your request for data to support strength training, including max efforts, in kids.

Brhino ruins an otherwise very nice post with his/her comment about "omelets. In truth, though, it is neither less nor more snarky than my own comment about how Wow feels.

Both of sam_r's citations discuss an uncommon risk which "may" be associated with weightlifting, and both explicitly cite improper technique or improper instruction/coaching. Allow me to again point out that Duncan and Jack were lifting under the direct supervision of the founders of CF Kids, and that they were doing so with several years of prior experience and coaching under their belts. Much of the basis of that coaching was developed in conjunction with research such as that noted by jdg @40.

No one here is advocating that children of any age exercising anywhere perform heavy lifts of any kind without proper instruction and coaching and supervision.

Comment #46 - Posted by: bingo at February 13, 2011 7:29 AM

#24 pulls 2 caveat paragraphs from 2 sources that overwhelmingly support strength training for youths (yes that means weightlifting - for strength and coordination). The CFK program follows the guidelines set forth by the AAP. With 7 years of training Duncan and Jack have enough proficiency in these lifts to do a 1RM. Would a new participant be put through this particular WOD of max 1s, no.

Comment #47 - Posted by: jdg at February 13, 2011 8:26 AM

Google the name Naim Suleymanoglu for all those who are arguing about weightlifting and children.

Comment #48 - Posted by: Ryan at February 13, 2011 8:32 AM

Power clean and jerk. More of a press than pure jerk.
205-205-210-215-215-220-225(f)

Kids and weightlifting. In most of the world, children do demanding physical labor and they have done so since time immemorial. Anyone who even mildly subscribes to the paleo line of thinking should (perhaps must) believe that nature didn't exclude kids from the demanding physical requirements of surviving in nature. Moreover, weightlifting is much less dangerous than skateboarding tricks, BMX'ing, or even cheer squad. My kids are going to do crossfit this very day (they're 5 and 6). Should they be demolished in the process, I'll post straight away.

Comment #50 - Posted by: djz at February 13, 2011 9:12 AM

What I gather from this argument: Kids should not lift heavy without proper technique, instruction, or supervision. Correct me if I'm wrong but the same applies to adults, yet every day I see adults lifting heavy with terrible form seemingly trying to hurt themselves. Maybe if we taught kids how to lift properly, we wouldn't see so many lifting injuries among adults. Just my 2 cents.

Comment #51 - Posted by: Matt at February 13, 2011 9:18 AM

Thank you for the civil discussion. 3 years ago the mainsite ran a picture of Connor back squatting 265. The conversation was not as civil, neither were the emails I received. A year and a half ago the mainsite ran a video of Keegan doing “Grace” as rx’d. Again the the conversation and emails were not as civil as it is today. Neither were the predictions for the boys future. The bulk of the emails asserted that the boys would be irreparably harmed by the heavy lifting they were doing.

Today, Connor overhead squats more than 265 and back squats 405, and Keegan has a 5:00 Grace as Rx’d (of course we haven’t checked that in 6 months so its probably much faster.)

The issue isn’t whether or not kids should lift weights, it is how to keep them safe while doing it. We cover this extensively in the CrossFit Kids course.

At CrossFit Kids HQ, we have had a dedicated lifting class for our teens which meets twice a week for close to four years. In that time we have had a single injury. A teen pulled a muscle doing a sub-maximal lift. That’s it. One injury, in four years. We have developed a practice which is extremely safe which we share during the CF Kids course.

We start each training session addressing Sven’s concern about rapid growth. Checking each child’s movement before placing them on a platform. We have 35 kids in our CF Teen class. Of those 35, seven have the training to do one rep maxes, the rest work technique on a workout like this.

Jack, Duncan, Keegan, and Connor have been training with us for seven years. But we recognize that they are in different places developmentally, thus the standard for the max effort is different. Connor and Keegan represent the upper end. Their max represents the upper limit of their strength and technique. Jack and Duncan’s max represents a break down in technique. At 90 pounds Duncan landed too wide on his clean, at 95 pound Jack pulled early. We stopped them because their technique didn’t warrant increasing the weight.

anyone agree that it is probably safer and more effective to have a 12yr old boy with crossfit experience doing wods with a certified trainer than to have a 9th grader with no lifting background goign into a weightroom unsupervised and doing a workout entirely consisting of the bench press?

Comment #58 - Posted by: josh at February 13, 2011 9:57 AM

195 by 5's to 225 (booted the jerk once there, but got it on attempt #8)

CrossFit daughter, at age 13, is presently tearing up track practice, having lifted a lot of weights - safely - to prepare.

Comment #59 - Posted by: TRN III at February 13, 2011 10:21 AM

m/45/185

185-7 sets

Comment #60 - Posted by: cosmo at February 13, 2011 10:45 AM

@ Jeff, (cfkids) excellent response and thanks for the small insight of their progressions. Keep up the good work

Comment #61 - Posted by: myles at February 13, 2011 10:47 AM

M/56/5'9"/150

First results posting that stings the ego:

75,85,95,115,125,125,135(fail)

I will sign up for the next Oly lift class in my area.

Comment #62 - Posted by: CBland at February 13, 2011 10:53 AM

been doing crossfit since November. first time ever doing clean and jerks.

First time doing clean and jerk and I loved it. Hopefully my form will get better so I can increase weight.

135
155
175 (f)
175 (f)
165
175
185

Comment #66 - Posted by: JeremyV at February 13, 2011 11:39 AM

M/22/6'0/150

Played it safe after a heavier day yesterday (not to mention because I'm a newbie), and because of all the usual 'globo-gym' rants (thanks Dartmouth...):

65-85-105F-95-105-115(pr) (in lbs.)

The first failure at 105 is indicative of flaws in my technique. Tried to get under the bar way too soon. Didn't do a 7th because at 115, while I got the lift done, I looked like a hot mess.

All in all, can't complain. I learn something new everyday I do a WOD, whether it's about a new exercise or movement, about my strengths, weaknesses, or limits, or about what can be accomplished when you clear your mind, take one last breath and 3,2,1,go...

Super post from the Grunt Doc blog on life on the other side of freedom.

Here we are griping about who's smarter, more right or less wrong, and the one article that might make everyone take pause, shut their pie-holes and think for a minute, maybe catch their breath and drink some water--all but goes sliding on by, except for one or two folks who took note.

Tomorrow's Valentine's Day. Good thing and great fortune if you have a Valentine to wake up to, or lean down to, or to cook eggs for or stir their chocolate milk... So many people do not.

There's something bigger than all of us, guys--look around. Listen first. Read and ponder the content in that letter from an Emergency Room doctor. Consider the post above that a high school is hosting a blood drive--there is a teacher who is going in a different direction to teach his kids about humanity. WE ought to be piling on!

Don't argue for a bit; believe in something good for awhile, like taking care of each other.

Then go crush the WOD for those who cannot.

Tates in Madrid

Comment #74 - Posted by: Tates at February 13, 2011 12:14 PM

125-135-155-155-165-175PR-185(f)

m/37/6'1"/205

Still trying to get the hang of some of these olympic moves and lifts but I will get there. I just have to stop being a wimp and get my butt under the bar!!

Comment #75 - Posted by: Rough Robbie at February 13, 2011 12:18 PM

M/51/153/1-1-06

Just off a plane and not feeling limber enough to have the speed necessary to do C&J. Did Front Squats 5 rep instead.

135 x 5
145 x 5
155 x 5
165 x 5
175 x 5 (PR is 180)

Back squat 115 x 20 x 1 (PR is 140, re-setting).

Comment #76 - Posted by: bingo at February 13, 2011 12:26 PM

135
145
155
165
170
175
180(f)
180(PR)

Had to do the eight attempt. Was pretty sure I could get it on the second try.
All cleans were the full squat variety.

1) Vacation. I'm not really very good at taking a vacation. To be more exact, I'm not really very good at BEING on vacation. Once upon a time I actually took many weeks of vacation every year; I wasn't very good at being on vacation then, either.

It's not that I don't enjoy being on vacation, it's more that it simply takes me too long to realize that I'm actually on vacation. To relax. To be okay with doing exactly… nothing.

I am now day one back from yet another week of failure.

2) Courage. I read the letter from GruntDoc's blog posted above. The soldier who sacrificed himself so that his comrade might live demonstrated HEROISM, the practical application of courage with a significant aspect of selflessness thrown in. Not too many people have an opportunity to actually do this. What is extraordinary, at least to me, is how frequently this occurs when folks are given the chance. I am awestruck and humbled every time I read one of these stories.

Courage doesn't always need to be attached to heroism, however. Courage is also the willful refusal to give in to one's fears. It matters not what others think of any particular fear; fear is intensely personal, as real as any object we might touch. Overcoming that fear, finally screwing up enough courage to move through, then past that fear, is significant and monumental. Always.

I was there last night when "Lovely Daughter" overcame one of her terrible fears. It doesn't really matter what it was. I was there to witness a little tiny glory, the glory that comes when one finds the courage to win the battle agains fear.

3) The Valley. “… when you start hurting you're not even CLOSE to the bottom of the valley, and if you don't panic at the first agonies there's much, much more of yourself to give.”–Sebastian Junger.

I'm having trouble pushing through the pain. In almost any physical endeavor, but most definitely in Crossfit, it's necessary to go to a pretty dark place to get the full benefit of the enterprise. I'm having trouble going there recently. I'm not really sure why, to tell the truth. There's really nothing all that different about today, or yesterday, or last month in comparison with three, four, or six months ago. Nothing different, except for the fact that I'm opening the door to that dark place, but I'm not walking through.

I'll go there again, of that I am sure. The payback, the benefit, is simply too great to continue to turn back. Perhaps it is the solitude within which I have always traveled when passing through that dark place, or perhaps it is simply the duration of the solitude.

Something is missing, something not exactly like, but something seems like courage.

4) Sonhood. in a few moments I'll be leaving the warmth and comfort chez bingo, off to attend yet another wake for the parent of a friends. I have reached that stage in life where my friends and acquaintances are losing parents.

That's not all that's lost, of course. When we lose a parent, especially when we lose that second parent, we also lose a significant part of who and what we all are. For me it will be losing the role of “Sonhood”. At some time I, you, we will all cease to be someone's child. The age at which it occurs matters, of course, but in the end when you've lost your parents you have become an orphan.

Frankly, my own personal “sonhood” was much easier and much simpler when I was younger. Right up until about the age of 35 it really didn't take all that much thought or effort. Some rebel, cut the cord, whatever, in their teen years, or even before. I managed to put off whatever rebellion I had in me until around the age of 35. And yet, despite the fact that being the son has actually been a greater challenge as an adult, I revel in the fact that I am still someone's child.

I guess that's the point of this, eh? It's not Father's Day or Mother's Day, but it COULD be. Hard or easy, with or without the necessity of thought or planning, in most cases “Sonhood” (or “daughterhood") is really one of those good things we have, those good things we are.

I'm sad for my friend and his loss, and I'm also a little sad that it sometimes takes something like this to remind me of my “sonhood”, to not take for granted that I am still someone's child, to remind me to actively engage in being a son.

Nice post. Thanks for the info. Sounds like a great place for the kids to be exercising.

Incredible low injury rate!

How about the "growth plates" that some have mentioned? Is there any science behind the claims that weight training (resistance training) with proper technique for young kids will increase the injury rate? I couldn't really find any good info either way... Is it maybe only so that the injury rate is not elevated more than for adults, but the injuries that kids will get is worse (due to the fact that the "growth plates" are still present)?

Comment #121 - Posted by: sven at February 13, 2011 5:08 PM

135
155
175
195
215
235
225

I've hit the same 235 max the last few times now. This one definitely felt the easiest, but I missed the jerk when I tried a second rep. Jarred my wrists pretty hard when I let the weight back down, too. They're not happy with me right now.

preached this AM on Body by God, the importance of staying healthy in the Kingdom of God - then...

155
165 (fail jerk)
165 (fail jerk)
165
165
165
170

Also practiced kipping on rings with false grip. Basically played on the rings for a bit. Yesterday I "greased the grove" with pull ups so today I just did 7 sets of 30 seconds L sit holds on the rings as well.

Comment #126 - Posted by: chad81 at February 13, 2011 6:40 PM

135
155
165
185(F clean)
185(F clean)
165
165

Done w/ bumpers, current PR is 175. Didn't have the plates to make 175 or 180.

Sven (#121),
JDG could do a better job of explaining this than I, maybe he will jump back in here with the statistics. The short answer is, no there is no evidence that weightlifting causes growth plate injuries. This is covered quite thoroughly in the CF Kids course.

Very happy that I'm comfortable with a bit more weight. The PRs are my best since ACL reconstruction. Basically reset all PR times/poundages about 8 months ago.

Comment #143 - Posted by: Jon at February 14, 2011 12:44 PM

Jeff, great response, much less questions after that. Remember the key is to train your kids and others safely, and if you attend a Crossfit kids coarse you will see how to do that. There are more injuries from kids dropping weights and lack of supervision then anything else. I know that JDG is daily looking for articles on just this sort of thing, Jeff, you are doing a great job with these kids.

Did a Hang Clean then a front squat to Push jerk
on ALL Rds except w/ the 95# Round.

Comment #173 - Posted by: liv4tris at February 15, 2011 3:21 PM

225. My front squat was the limiting factor today for sure. I also wasn't getting full extension of the hips with the heavier weights, so I dropped down to work on it. I also played around with widening my hands, with favorable results. Jerk felt good. Legs are shot today though (heavy back squat followed by 5 rounds of 5 deadlift, 5 hang clean, 5 push press, 5 squats yesterday).

Comment #174 - Posted by: hillmanb at February 15, 2011 3:57 PM

m/37/211/5'11

135-155-15-165-165-175-155

Off my PR by 30 lbs. But getting back into it after some time off.

Comment #175 - Posted by: Keith M at February 15, 2011 5:10 PM

A: 220(PR)
AW: 165

Comment #176 - Posted by: Aaron Acosta at February 15, 2011 5:14 PM

95,115,135,155,165,165f,165 vs
95,115,135,165f,165f,165,165 5/16/10

.67 mi run wu 4:52

Comment #177 - Posted by: kevin o at February 15, 2011 8:16 PM

after quitting a deadlift workout gone bad earlier in the day, I came back to this....